SPINNING CERTIFICATION CARDIO
ENDURANCE AND WORKOUT DESIGN
STUDY GUIDE 2026
◉ Cues for Hand Position 1
Answer: Rest hands in the center of the handlebars with weight on
the outer edges to maintain circulation to wrists and palms and keep
elbows slightly bent, shoulders relaxed, and eyes forward.
◉ About Hand Position 2
Answer: Hand Position 2 creates more stability and opens up the
chest for optimal air exchange. The majority of riding time is spent
here. Hand position 2 is used for seated flats, standing flats, seated
climbs, jumps, running on a hill, jumps on a hill, sprints on a flat, and
sprints on a hill.
◉ Cues for Hand Position 2
Answer: Place palms over handlebars with thumbs resting on top or
inside of the curve. Point fingers down, point knuckles forward and
keep wrists neutral. And, maintain a soft pend in the elbows, leeping
shoulders relaxed and eyes forward.
◉ About Hand Position 2.5
, Answer: Hand position 2.5 is another option for any movements for
which a rider would use hand position 2. Those who require a
longer reach may slide hands to the outside of the handlebars.
◉ Cues for Hand Position 2.5
Answer: Keep shoulders relaxed elbows soft, wrists in neutral
alighment, shoulders back and eyes forward. Also, lightly grip
fingers with the thumbs toward the inside of the bars, maintaining
neutral wrists.
◉ About Hand Position 3
Answer: Hand position 3 is only used wen standing with heavy
resistance and during the standing positions of jumps on a hill,
sprints on a flat/hill.
◉ Cues for Hand Position 3
Answer: Increase Resistance, Stand up and grasp the end of the end
of the handle bars with the palms inward, and knuckles out. Wrap
fingers lightly around the bars with thumbs over the ends. And,
adjust resistance as needed to maintain a smooth pedal stroke and
keep a relaxed grip on the handlebars.
◉ What is the RPM range for a seated flat?
Answer: 80-110
ENDURANCE AND WORKOUT DESIGN
STUDY GUIDE 2026
◉ Cues for Hand Position 1
Answer: Rest hands in the center of the handlebars with weight on
the outer edges to maintain circulation to wrists and palms and keep
elbows slightly bent, shoulders relaxed, and eyes forward.
◉ About Hand Position 2
Answer: Hand Position 2 creates more stability and opens up the
chest for optimal air exchange. The majority of riding time is spent
here. Hand position 2 is used for seated flats, standing flats, seated
climbs, jumps, running on a hill, jumps on a hill, sprints on a flat, and
sprints on a hill.
◉ Cues for Hand Position 2
Answer: Place palms over handlebars with thumbs resting on top or
inside of the curve. Point fingers down, point knuckles forward and
keep wrists neutral. And, maintain a soft pend in the elbows, leeping
shoulders relaxed and eyes forward.
◉ About Hand Position 2.5
, Answer: Hand position 2.5 is another option for any movements for
which a rider would use hand position 2. Those who require a
longer reach may slide hands to the outside of the handlebars.
◉ Cues for Hand Position 2.5
Answer: Keep shoulders relaxed elbows soft, wrists in neutral
alighment, shoulders back and eyes forward. Also, lightly grip
fingers with the thumbs toward the inside of the bars, maintaining
neutral wrists.
◉ About Hand Position 3
Answer: Hand position 3 is only used wen standing with heavy
resistance and during the standing positions of jumps on a hill,
sprints on a flat/hill.
◉ Cues for Hand Position 3
Answer: Increase Resistance, Stand up and grasp the end of the end
of the handle bars with the palms inward, and knuckles out. Wrap
fingers lightly around the bars with thumbs over the ends. And,
adjust resistance as needed to maintain a smooth pedal stroke and
keep a relaxed grip on the handlebars.
◉ What is the RPM range for a seated flat?
Answer: 80-110
